Written by: Markar
Edited By: Krysta Trew
Do you have children at home? Do you always stress about keeping them healthy? You will note that what they eat matters a lot. It can make them healthier and have fewer health complications in the future. The number of obese children in North America has been on the rise over the last few decades. This is because the majority of our youth choose junk foods over healthy meals. This can be detrimental to their learning and productivity. Teaching children to make smart eating choices starts at a young age and recognizing this is so important for parents. If your children are school aged, you should ensure that they eat a well-balanced diet during their lunch and recess breaks.
There are many ideas that can help you ensure that your child carries a nutritious meal in his or her lunchbox whenever he or she is going to school.
These ideas include:
1. Ensure that your kid’s lunch has good quality Protein.
Our bodies normally need proteins to function and grow. You will realize that these proteins are normally used in building muscles in the body. They can also help in repairing work out tissues. If you want your child to grow well, you should ensure that you include some proteins in the lunchbox. In this case, you can include some eggs or even meat in the lunchbox. You can trust that your child will get all the proteins that he or she needs.
You may also consider including plant proteins such as beans and peas. Did you know that two tablespoons of hemp seeds contain ten grams of protein? There is over 8 grams of protein in a quarter cup of raw almonds and broccoli has more protein per ounce than beef. Black beans are also a huge staple food in my house as it is budget friendly and can be added to so many meals. A simple rice dish can be dressed up with a can of black beans to add the much needed protein for a growing child.
2. Minimize the amount of Carbohydrates in the meal.
Carbohydrates can make your body feel strong. However, too many carbohydrates can contribute to excessive weight gain, sugar based carbohydrates are a main contributing factor to obesity in children and youth. It is crucial to maintain portion control when it comes to sugar and carbohydrates in a child’s diet.
Some good sources of healthy carbohydrates include rice, whole grain cereals and so on. This can help control body weight and maintain energy levels. The best solution is to increase protein and vegetable consumption and reduce the intake of unnecessary carbohydrates.
When choosing carbohydrates, it’s best to choose complex carbohydrates that are rich in fiber and low in sugar. Simply stated, complex carbohydrates are defined as polysaccharides, which means that they contain at least three glucose molecules. Foods that fall into this category are starches, such as legumes, grains, peas and potatoes. Dietary fiber is also considered to be a starch and is found in non-starchy vegetables and whole grains.
“Simple carbohydrates are those foods that contain only one or two sugar molecules, they are referred to as monosaccharides and disaccharides. These foods include things like milk, fruit, juice, table sugar, and syrup. Some simple carbohydrates are healthy, such as fruit, and low-fat/non-fat milk. These foods contain protein, calcium, vitamins, minerals, antioxidants and fiber, which can boost nutrition and slow down how quickly blood sugars rise. Although they are healthy, they should be portion controlled.
Other simple carbohydrates such as syrup, juice, soda, table sugar, etc contain little fiber and no real nutritional value – which can cause blood sugar spikes, cravings, and weight gain. These types of foods should be avoided altogether or eaten very sparingly.
Refined carbohydrates, such as white bread and white pasta, are starches undergone processing which removes the bran and germ of the grain, stripping them of fiber, vitamins, minerals and antioxidants. These foods can also cause big blood sugar spikes and yield little to no nutritional value. Instead of choosing refined grains, it is better to choose whole grains. In fact, research has shown that choosing whole grains instead of refined grains can reduce the risk of heart disease, decrease blood pressure and aid in weight loss.” (Cervini)